Indian Spiced Cashew Rice
with Vegetables and Nectarines
(0 votes)
(0 votes)
Health Score:
96 / 100
Difficulty:
easy
Difficulty
Preparation:
40 min.
Preparation
ready in 1 hr 10 min.
Ready in
Calories:
414
calories
Calories
Healthy, because
Even smarter
Nutritional values
This recipe is a well rounded dish, complete with grains, vegetables, fruits, nuts, and spices, which contribute carbs, fats, nutrients, and protein to your diet.
You can add some meat like grilled chicken on top to make this a meal, or you can serve this on the side of another Indian main dish.
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 414 cal. | (20 %) | ||
| Protein | 11 g | (11 %) | ||
| Fat | 21 g | (18 %) | ||
| Carbohydrates | 46 g | (31 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 5 g | (17 %) |
more nutritional values
| Vitamin A | 0.1 mg | (13 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 8.7 mg | (73 %) | ||
| Vitamin K | 17 μg | (28 %) | ||
| Vitamin B₁ | 0.3 mg | (30 %) | ||
| Vitamin B₂ | 0.1 mg | (9 %) | ||
| Niacin | 3.9 mg | (33 %) | ||
| Vitamin B₆ | 0.4 mg | (29 %) | ||
| Folate | 63 μg | (21 %) | ||
| Pantothenic acid | 0.7 mg | (12 %) | ||
| Biotin | 14.3 μg | (32 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 49 mg | (52 %) | ||
| Potassium | 484 mg | (12 %) | ||
| Calcium | 73 mg | (7 %) | ||
| Magnesium | 90 mg | (30 %) | ||
| Iron | 1.9 mg | (13 %) | ||
| Iodine | 6 μg | (3 %) | ||
| Zinc | 1.4 mg | (18 %) | ||
| Saturated fatty acids | 2.7 g | |||
| Uric acid | 77 mg | |||
| Cholesterol | 0 mg | |||
| Complete sugar | 9 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
6
- Ingredients
- 2 cups Basmati rice
- 4 Tbsps vegetable oil
- 2 onions (chopped)
- 1 red Bell pepper (seeds removed, cut into strips)
- 3 tsps freshly grated ginger
- 2 cloves garlic cloves (chopped)
- 1 Cinnamon stick (broken)
- 6 Cardamom (lightly crushed)
- 1 ½ tsps ground Cumin
- ¼ tsp Chili powder
- ½ tsp Turmeric
- ½ tsp Saffron
- 3 cups vegetable stock
- 6 ozs Green beans (trimmed)
- 7 ozs Baby Corn (halved)
- 1 tsp salt
- 2 ½ ozs Cashews
- 2 ½ ozs Hazelnuts
- 1 Nectarine (sliced)
Preparation
Kitchen utensils
1 Peeler, 1 Small knife, 1 Large knife, 1 Cutting board, 2 Pots, 1 Slotted spoon, 2 Sieves, 1 Measuring cups, 1 Fine grater, 1 Citrus juicer, 1 Tablespoon, 1 Teaspoon, 1 Wooden spoon, 1 Whisk
Preparation steps
1.
Rinse the rice in several changes of water to remove the excess starch, then soak in a bowl of cold water for 30 minutes. Drain well.
2.
Heat the oil in a large pan and cook the onions and pepper strips for about 5 minutes until soft and starting to colour.
3.
Add the ginger and garlic and cook for 2 minutes. Stir in the spices and rice and cook for 1 minute until fragrant and the rice is coated.
4.
Add the stock, green beans, corn cobs and salt bring to a boil. Cover and simmer gently for about 10-15 minutes until the liquid is absorbed and vegetables are just tender, but still crisp. Leave to stand, covered, for 10 minutes until the rice is tender.
5.
Heat the remaining oil in a frying pan and cook the cashews and hazelnuts until lightly browned.
6.
Remove the cinnamon stick from the biryani and stir in the nuts. Place on warm serving plates and arrange the nectarine slices on the plates.
